CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Weightlifting
Burgener Warm Up (4 Reps each)
– Straight arm pull, High Pull, Muscle Snatch
– Snatch Grip Press, OH Squat, Snatch Balance
2 x :10 Snatch Grip Position Stretches
– Squatting Quad, OH Lockout, OH Squat
Snatch Complex, 5 sets, every 2 minutes
(Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat)
Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat (5 sets)
Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
11′ AMRAP
2 Muscle Ups (Ring or Bar)
10 American KB Swings 53/35
20 Double Unders